Here are some helpful tips and trick to decrease anxiety as well as ways to achieve a healthy mental balance.
Breathe
- Breathe in for 5, hold for 1, breathe out for 10
- The slow exhale tricks the brain into relaxing the body
Progressive Relaxation
- Tense a group of muscles as you breathe in, relax them as you breathe out
- Do in an order (top to bottom, bottom to top, your choice)
Five Senses Activity (Grounding)
This is a great way to stop a panic attack
- Notice 5 things you can SEE
- Notice 5 things you can FEEL
- Notice 5 things you can HEAR
- Notice 5 things you can SMELL
- Notice 5 things you can TASTE
Do Something Productive
- Activity is a great distraction—start a new hobby, engage in meaningful and creative activities
- Do an activity which gives you satisfaction
- Examples: Clean something, organize items for donation, learn a craft, read, walk the dog, make a list of people to check in with
Keep on a Schedule
- A schedule helps us feel more in control
- Put things on that are:
- Solitary (reading, crafting, baking, self-care, learning. journaling)
- Social (calling friends and family, checking in on social media)
- Necessary (cleaning, cooking, laundry)
- Physical (exercise—walking is GREAT exercise)
- Do not stay on news or social media sites for long periods of time
- Avoid too much input without a rest for your system
- Take breaks or switch activities
- Spend some time away from your phone
- Eat at regular meal times
- Keep a consistent bed time and sleep schedule
Control What is Yours to Control
- Remind yourself of what you are doing to help contain the spread
- I am staying home, I am washing my hands and keeping an appropriate distance
- I am not putting myself or those around me in danger
- I am trusting the experts to do their jobs. EVERYONE wants this to be controlled and eradicated soon.
- I do not have to spend time dwelling on what is not mine to control
Helpful Mental Health Apps
Meditation/Mindfulness
- Calm: Meditation and Sleep Stories (free)
- Headspace: Meditation (free)
- Stop, Breathe & Think (free)
- Relax Melodies: Sleep Sounds (free)
- Insight Timer: Meditation for Sleep and Anxiety (free)
- Buddhify: Mindful Meditation ($4.99)
- Sleep & Noise Sounds (free)
- Take a Break! Meditations for Stress Relief (free)
- CBT iCoach (insomnia)
- The Mindfulness App (free)
- Breathe: 1 Minute Meditation (free)
Yoga
- Down Dog: Great Yoga Anywhere (free)
Journaling
- My Secret Diary (free)
- Daylio-Journal, Diary, Moods (free)
Positive Thinking/Stress Relief:
- Virtual Hope Box (free)
- Breathe2Relax (free)
- MoodTools: Depression Aid (free)
- MoodKit: Mood Improvement Tools ($4.99)
Hotlines
- Alaska Careline (877)266-4357
- Suicide Hotline (800)273-8255
- Domestic Violence (800) 799-7233
- Crisis Textline—text CONNECT to 741741
- National Substance Abuse Helpline (800)662-HELP (4357)
- National Alliance on Mental Illness (NAMI) (800) 950-NAMI (6264)